Movement & Health

Introduction

Movement has been linked to good health for many years when it come to a healthy heart and maintaining weight. Newer studies are linking movement of all types both high intensity (running, cycling etc) and low intensity movement (walking, standing etc) to better heart health, wellbeing and reduced cancer rates. The latest studies are also showing that both types of movement are needed for good health. Below is a feature article from the Mayo Clinic on the importance of movement by Dr James Levine in Arizona

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Excess sitting is now linked with 35 diseases and conditions, including obesity, hypertension, back pain, cancer, cardiovascular disease and depression,” he says. “Governments such as Australia, Canada and the United Kingdom have identified sedentary life as a catastrophe.

It’s estimated that the current generation of children will die earlier than their parents, and Dr. Levine says many of these projected deaths could be due to diseases linked to sedentary lifestyles. “Physical movement benefits school performance. It can increase children’s grades by 10 percent to 15 percent,” says Dr. Levine.

Excessive sitting is a fairly new problem in human history, according to Dr. Levine. “Two hundred years ago, 90 percent of the world lived in agricultural communities,” he explains. “People sat for three to five hours per day, but only to take breaks from working. Modern Americans sit for 13 to 15 hours per day.”

He added, “Therefore, perhaps it’s not that surprising that there are consequences for sitting all day long. We’re not designed to do it.”

“Productivity is harmed by excessive sitting,” says Dr. Levine. “People who are physically active at work become more productive — about 11 to 15 percent more productive.”

Dr. Levine presents an example of the difference increased movement can make: “The overall health benefits of an extra 18 minutes of movement per day would mean a potential 13 percent decrease in premature death for the population.” In San Francisco alone this would have the potential to save $34 billion in health care costs.

Although Dr. Levine says defeating the sedentary life isn’t as simple as a few tips and tricks, there are a few things anyone can do to move in the right direction. “Get up and move every hour, at least,” he says. “Take a stroll after eating lunch. Carve out movement-based leisure time and connection time with other people.”

“Once people are up and moving, they never go back,” says Dr. Levine. “This is a fundamental shift in how we function, but health gets better with movement, productivity gets better, and people enjoy their jobs — and lives — more.”

What can you do

Promote activities such as walking both at work and at home.
Park a bit further away and walk to work for longer.
'Two up, one down' is a good tip to using stairs rather than elevators.
Teach children the importance of activity and its impact on health.
If you have pain that limits activity ask your family doctor for advice.
DSFMC offers a Wellness Center which can help you stay active.
Our Family Doctors can refer you to our Wellness Center to help you start a movement program.
To book an appointment please call 01222 04888. Lines open 7am-12am (midnight) Saturday to Thursday and 12pm-9pm Friday.

References

Tuso, Phillip. “Strategies to Increase Physical Activity.” The Permanente Journal 19.4 (2015): 84–88. PMC. Web. 7 Oct. 2018.
“The Importance of Movement.” Services and Treatments - Mayo Clinic Health System, mayoclinichealthsystem.org/hometown-health/featured-topic/the-importance-of-movement.
“Tips for Staying Active at Work.” American Cancer Society, www.cancer.org/latest-news/tips-for-staying-active-at-work.html.

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